| Surfers need the ability to balance. If your balance is | | | | balancing on the same leg, punch out to the side |
| good you'll have a more exciting surfing experience | | | | above shoulder height. Finally complete 10 alternate |
| and avoid those nasty wipe outs. By developing your | | | | crossover punches above the head. Then repeat on |
| balancing ability you will also build upon your core | | | | your other leg. Progression: include weights or |
| strength. The stronger your core, the more | | | | repeating with eyes closed or perform on a different |
| adventurous the maneuvers you will be able to | | | | type of surface. |
| perform! Lets look at the different ways you can | | | | If you have a stability ball / fit ball possible exercises |
| improve your balance and core strength. | | | | are: |
| Good balance exercises are one-legged exercises, | | | | Balance on the ball on your knees for 30-45 seconds. |
| exercises performed on different surfaces and | | | | Progression: If you find this easy try to balance on one |
| exercises that are performed with eyes closed. | | | | knee and one foot. |
| Surfers in particular must develop their dynamic | | | | Sit upright on the ball and tighten your abs. Place your |
| balance. Dynamic balance is the ability to maintain a | | | | hands on the ball. Roll the hips in a circle clockwise, |
| balanced position while moving. Therefore exercises | | | | firstly make small circles and then, as you find it easier, |
| performed on both firm and unstable surfaces will | | | | make larger circles. Make 10-20 circles and then repeat |
| work really. | | | | going anti-clockwise Progression: place your hands |
| Stand with your feet hip-width apart. Raise one foot | | | | behind your head |
| and do not let it touch the other leg or the floor. Close | | | | Sit upright on the ball and tighten your abs. Start to |
| your eyes and maintain your balance for 30 seconds | | | | march forward slowly, taking the ball with you, lifting |
| or more. Another take on this is to put your hands on | | | | first the right foot and then the left foot. As you |
| your hips, place the raised foot behind the knee of the | | | | progress march faster while lifting your knees higher. |
| standing leg. When you have balance raise your | | | | Do this for 1-2 minutes. Progression: place your hands |
| standing leg onto the ball of your foot so that your heel | | | | behind your head |
| is no longer touching the floor and close your eyes. | | | | Sit upright on the ball and tighten your abs. Place your |
| Repeat three times and take your average score. If | | | | hands on the ball. Lift the right foot off the floor and |
| you can balance for more than 50 seconds on the ball | | | | holding for at least 5 seconds. Lower and repeat on |
| of your foot without hopping, taking your hands off | | | | the other side. Repeat for 5-10 reps. Progression: place |
| your hips, or taking your foot away from your knee, | | | | your hands behind your head |
| then you have excellent balance. Anything below 10 | | | | Sit upright on the ball and tighten your abs. Place your |
| means your balance is poor and needs some work! | | | | hands on the ball. slowly walk the feet forward until |
| Without equipment and on flat surfaces you could use | | | | you are only resting you head and shoulders on the |
| exercises such as: | | | | ball. You hips should be lifted and your torso |
| The Hover Step-Up: Stand facing the long side of a | | | | perpendicular to the floor. At this position you should be |
| step or sturdy box about 6-10 inches in height. Stand | | | | able to place a glass of water on your tummy without |
| up on the step / box. Now dangle your left leg off the | | | | it spilling! Now walk all the way back until you're seated |
| side of the step. Bend your right knee and slowly | | | | again on the ball. Repeat for 3-5 reps. |
| lower your body until the left foot is just above the | | | | These exercises are merely suggestions and any |
| floor. Bring your body forwards so that your body | | | | balance exercises should be incorporated as part of |
| weight is suspended directly above your right ankle. | | | | your over all workout. Ideally you should place balance |
| Wait for 10 seconds and then return to standing on the | | | | exercises early in your workout program as they tend |
| box with both feet but keep your knees slightly bent. | | | | to be quite challenging requiring a lot of focus and |
| Repeat using your right foot. Progression: include | | | | concentration. To really get the most from your |
| weights and / or use a higher step / box. | | | | workout you should use a functional training program |
| One-Leg Punches: Stand with your feet hip-width | | | | that is specifically designed for surfers. These |
| apart. Raise 1 foot and do not let it touch the other leg | | | | programs will cover balance in-depth but crucially they |
| or the floor. Using 1kg hand weights, punch the air | | | | will also focus on all the elements required for optimum |
| above the head using alternate arms. Keep the | | | | surfing such as speed, flexibility, agility, power and |
| supporting knee soft. Repeat 10 times. Next while still | | | | overall core strength. |